NutraChamps Blog

Tag: Meditation

Why Self-Care Isn’t Going Anywhere in 2024
When you think of the ultimate form of self-care, what comes to mind? For some, self-care might look like staying in, putting on comfy clothes, and ordering a pizza. To others self-care might be face masks, staying hydrated, and dry brushing. At its core, self-care looks differently for every single individual. As a supplements company, we believe that self-care is directly linked to wellness. There are many different aspects of health: mental, physical, emotional, and spiritual to name a few. When one of these areas is neglected for too long it can manifest in the body as stress, burnout, disease, or instability. The aim for our health should always be about balance, so what is one of the ways you can ensure that you’re nourishing yourself from the inside out? It’s through the path of self-care!

The global wellness economy is growing and it isn’t going anywhere anytime soon. In 2022 it reached a staggering $5.6 trillion! This number goes to show that right now, quite possibly more than ever, humans are prioritizing their health and practicing self-care.

Here are a few statistics from the Global Wellness Economy Monitor in 2023:
- North America is the largest regional market for physical activity, at $361 billion in 2022!
- The healthy eating, weight loss, and nutrition sector has grown from $911 billion in 2019 to $1,079 billion in 2022.
- The three largest regions for personal care and beauty are North America, Europe, and Asia-Pacific.
Although these stats go to show that people are willing to invest in wellness, self-care doesn’t always need to come at a cost. If you have the ability to do so, you might be able to afford wellness related expenses but there are also things you can do as self-care practices that don’t cost a thing.

In this blog post we will dive deeper into some self-care practices that might just be worth the investment, and others that are completely free. If you want to learn more how to optimize your wellness and take that self-care game up a notch, keep on reading!

2024 Self-Care Trends

Meditation

We live in a world full of distractions, stimulation, and things constantly trying to grab our attention. Sometimes it can feel like our brains are running at full-speed, and that is why meditation has been continuing to gain global popularity.

Meditation is the practice of focused concentration, it’s bringing yourself into the present moment, ultimately it is about cultivating stillness from within.

Approximately 200 to 500 million people practice meditation across the world. For someone who has never done it before, it can seem daunting and difficult. The good news is that nowadays there are so many styles and ways to practice meditation. Whether it’s through a guided app or a YouTube video there are endless amounts of meditation practices and lengths you can choose from.

Shutting off your brain and sitting in silence takes practice, but one thing is for sure, the benefits are incredible.

Studies actually show that meditation can control anxiety levels, lessen stress, enhance self-awareness, and even improve memory!

Caffeine Alternatives

While coffee is widely still one of the most popular stimulants and energy boosters, alternatives have also been rising in popularity. Long-term high caffeine consumption can have some consequences, so more people are opting for options that will leave them feeling more energized, naturally.

Stepping into 2024, we predict that some of the top caffeine alternatives will be maca, cocoa, turmeric, and adaptogenic mushrooms.

Here some more details about each of these energizing alternatives and why they have incredible wellness benefits too..

Maca: This organic superfood from Peru can boost energy, stamina, immune support and sexual health. It’s nutty in flavor and can be added to coffee, smoothies, baked goods, and more!

Cocoa: Rich in micronutrients and powerful antioxidants, cocoa has many health benefits. Cocoa contains a healthy amount of caffeine which naturally boosts energy levels. It also contains magnesium which is an essential for our overall wellness.

Adaptogenic mushrooms: Adaptogens help the body “adapt to” environmental, physical, and biological stressors. Certain mushrooms are starting to be used more for their energy boosting and neurological benefits. Lion’s mane, reishi, chaga, and cordyceps are just a few different mushrooms you can find in powder form and can be added to drinks, smoothies, and more!

Sleep Syncing

This may not be news to you but many Americans are seriously struggling with sleep. A study from sleephealth.org found that 50 to 70 million Americans deal with sleep disorders, and 1 in 3 adults do not get the recommended amount of sleep for their health. These numbers are pretty staggering considering just how important sleep is for our overall health and mood!

The good news is that a trend called “sleep syncing” has emerged and isn’t going anywhere for 2024. Sleep syncing is the practice of aligning your sleep with your body’s natural rhythm. This process involves going to bed and waking up at the same times everyday in order to regulate your body’s internal clock. It can take time for this to become a regular and consistent practice but with time your body can get used to this sleep-wake window.

Some ways to support your sleep syncing journey include:
- Avoiding screens and bright lights at least 1 hour before bed.
- Taking relaxing supplements that can help you wind-down.
- Rising with the sun and getting sunlight in your eyes and on your skin first thing in the morning.
Sound baths

Picture this: You’re lying down with your eyes closed on a comfortable mat, for the next half hour you are being “bathed” in therapeutic sounds, vibrations, and frequencies. These sounds coming from crystal bowls, tuning forks, and gongs are all giving you the experience of ultimate relaxation and meditation. This is essentially what a sound bath is and it is shown to have mental, emotional, and physical healing benefits!

Sound baths are a self-care and wellness trend that can be attended in person or even virtually. Sound is vibration, and our brains react to everything that comes in through our ears. During a sound bath, brainwave states are altered from beta and alpha to theta, allowing for a relaxed and dreamlike state.

Sound baths have been said to reduce anxiety, lessen stress, and promote better sleep! Who doesn’t want more of that going into 2024?

Taking supplements

Although taking supplements is nowhere near a “new” self-care trend, it is one that is absolutely sticking around going into 2024. Supplements are exactly what the name states, meant to “supplement” our lifestyle. Taking vitamins are certainly not a bandaid solution and by no means are they the only aspect of health, but they can make a huge difference.

At NutraChamps, we stand by the fact that our wide range of supplements can support you with championing your life! This means that whether you’re a busy student, Mom, CEO, or just looking to feel better – we have something that can assist you on your journey and path.

Some of our favorite self-care supplements that can help you feel more relaxed include: Ashwagandha, L-Theanine, Rhodiola, Lion’s Mane, and CalmSense!

Practicing mindfulness

Are you going through life without a lack of presence? Are you racing through the day without stopping for a single moment to take a deep breath? Living this way consistently for too long is the opposite of self-care, and one way you can break the pattern of being ungrounded is by practicing mindfulness.

Mindfulness is a cognitive skill of becoming more self-aware and present in one’s own body and actions.

Going into 2024, some examples of how you can practice even more mindfulness include:
- Taking time to actually chew your food instead of rushing through a meal and shoving down food.
- Starting the morning with some box breathing (breathing in for a count of four, holding for a count of four, and out for a count of four, repeat)
- Listening to your body and resting when you feel you need to
With time, mindfulness can become your new way of responding to life, rather than just reacting to it.

All in all, when it comes to taking care of ourselves, we must make it an absolute priority going into a brand new year. The truth is, we can only truly show up for others based on the capacity we have within ourselves. Although it might seem impossible now, burnout can absolutely be avoided simply by prioritizing self-care and relaxation. In the fast-paced world we live in today you will come to find that the way to achieve peace is through balance, and one of the way balance occurs is with self-care.

What were some of your takeaways from this blog post? Do you have a favorite self-care practice you’re bringing in to 2024? Let us know down below in the comments!
December 6, 2023
5 Great Stress Management Techniques!

April is stress awareness month! The perfect time to reset & reflect on ways to better manage and deal with daily stressors that impact so many of us. Stress is unavoidable, whether it’s a deadline at work, financial concerns, or family drama, we all deal with stress every now and again. The point isn’t to completely eliminate stress, it’s to learn how to manage it.

In this article we are going to breakdown 5 excellent stress management techniques so you know how to take care of yourself, even when challenges arise!

UNPLUG:

So many of us work office jobs that require staring at a screen for most of the day. If it’s not always staring at a screen then it’s being in and out of meetings, and using our brain power for 8 hours or more! Not to mention, a long and tiring commute that can come along with work. A lot of this can put stress on the eyes and mind. One of the best things you can do is unplug for a few hours a day.

When you get home from work, try to put your phone away and truly relax. Make a good meal, light a candle, take a bath, read a good book, or spend time with loved ones. These are excellent ways to give yourself the break you deserve.

MOVEMENT

Exercise doesn’t just benefit the body, it benefits the brain too! Moving your body pumps up endorphins which are the brain’s feel-good neurotransmitter. Many people report changes in their mood, tension in the body, and better sleep.

Some of the best stress-busting activities include: yoga, walking, pilates, running, kick boxing, and tai chi.

NUTRITION

When we’re stressed, many of us reach for junk food as comfort food. Things like sugar, fried foods, and carbohydrates might provide pleasure in the short-term, but definitely leave the body feeling more lethargic in the long-term. Some of the best foods to eat for stress are whole foods that contain abundant amounts of vitamins, minerals, and nutrients.

Leafy greens, fatty fish, berries, oysters, and even dark chocolate contain essential nutrients to help brain health and the body.

TALK IT OUT

Keeping things bottled up is never a good idea. It’s amazing what leaning on a friend, partner, or family can do for stress levels. Talking things out makes such a difference because it means you no longer have to carry the weight and burden yourself.

If your stress and anxiety seems out of control, speaking with a licensed professional can also be a good idea. One amazing website where you can find therapy at a lower cost is BetterHelp. This website offers a number of therapists based on what your needs are.

MEDITATION

Quieting the mind is one of the greatest tools that we can learn. Meditation is one of the best ways to do this. Although it can be a challenge to sit still and focus on breathing, it’s a skill that takes time to practice and definitely pays off. Guided meditations are one of the best ways to help with stress and so many of them are available on an app called Insight Timer!

Practice these stress management tips with consistency and you’ll be sure to notice a difference in how you respond to external factors. Your body is always trying to look out for you by giving you signs, if you feel chronic stress, chances are you should really slow down. Take care of yourself because you deserve it!

April 11, 2023
Using Meditation To Ease Anxiety
It seems obvious, but if it were easy, we’d all do it!

I know from personal experience that meditation is not usually the first thing I turn to when I’m feeling anxious. Even after years of practicing on and off, meditation and taking deep breaths are usually the last thing on my mind when I’m having a panic attack or struggling to get through work due to anxious thoughts.

Here are some of the ways that mindfulness can help:
- It helps you learn to stay with difficult feelings without analyzing, suppressing, or encouraging them.
- It allows you to safely explore the underlying causes of your stress and worry.
- It helps you create space around your worries so they don’t consume you.
So what are you waiting for? Let’s dive a little deeper into our anxious thoughts and find some ways to melt some of that stress away!

Why are we anxious?

This will vary from person to person. We all get anxious sometimes. It’s our body’s natural response to stress. This is a natural and healthy feeling… to a certain extent. So when do we know this isn’t normal or has surpassed a healthy amount of stress?

Anxiety is defined by persistent, excessive worries that don’t go away even in the absence of a stressor. It can lead to similar symptoms as stress, such as insomnia, difficulty concentrating, fatigue, muscle tension, and irritability.

You may get this anxious feeling on your first day of school, while prepping for a job interview, or when giving a speech.

Some reasons for anxiety can be that your body is releasing too many stress hormones (adrenaline and cortisol). You may experience this anxiety or stress due to a big event or even a few smaller stressful life situations. A death in the family would be a big event, especially if you don’t see it coming. But regardless of the time or circumstance, a death would be extremely difficult and stressful. A stressful work situation could consist of many small instances where you are finding you are not getting what you need, or perhaps you are dealing with a boss who likes to micromanage and colleagues who are harassing you.

For a completely different person, neither big nor small stressors may be the cause. Some personality types are simply more prone to anxiety disorders than others. Some of these disorders include, but are not limited to Agoraphobia, Anxiety Disorder due to a medical condition, Generalized Anxiety Disorder, Panic Disorder, Selective Mutism (children), Separation Anxiety, Social Anxiety, and more.

So what can we do?

This is where meditation comes in. You may know this word from its roots in Buddhist philosophy, or you may imagine a room full of people seated cross-legged in silence. Neither is right or wrong. It will depend on what you want to do with it. In fact, you can choose from a long list of meditation types, including loving-kindness, body scan or progressive relaxation, breath awareness, kundalini yoga, zen, transcendental, and more! They’re all so different from one another.

But today, we’re easing anxiety. It turns out mindfulness meditation is one of the most effective ways to reduce feelings of anxiety at a neural level.

Mindfulness-Based Stress Reduction (MBSR) is a research-backed 8-week program that includes supported teachings, mindfulness practices, and movement practices to help conquer the stressors of everyday life. In fact, in a 1992 study in the American Journal of Psychiatry, researchers found that MBSR can effectively reduce symptoms of anxiety and panic in those with generalized anxiety disorder, panic disorder, or panic disorder with agoraphobia.

The focus of mindfulness meditation is to train the brain to stay in the moment. To do this, practitioners are taught to let go of the regrets of the past as well as anxieties about the future.

Mindfulness meditation doesn’t have to be done in a specific way – that’s what’s so great about it. You can do it in different places (from loud subway trains to in the comfort of your own home), at different times, and with a partner, group, or alone. You don’t need an app to guide you, nor do you need music or mantras.

Simply remind yourself of these three steps when trying to ease your anxiety:
1. Open your attention to the present moment. Do not think about what you had for lunch or what your plans are for the weekend. Be here, now.
2. Focus on the breath. If you need to, you could repeat the mantra: Breathe In, Breathe Out. This will keep your mind on the breath rather than the things around you.
3. Bring your attention to your body. Remember where you are, the position you’re sitting in. Notice what sounds are around you, but also what your body is feeling at the moment. If you are uncomfortable but know you’re safe, can you sit with that?
Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, and they had the same amount of effect as antidepressants. Now, this does not necessarily mean that if you just meditate you’ll feel fine. It isn’t a magic bullet for depression, just like antidepressants may also not be one-size-fits-all. However, meditation (and medication) can be used as tools to help manage your symptoms. Goyal says, “A lot of people have this idea that meditation means sitting down and doing nothing, but that’s not true. Meditation is an active training of the mind to increase awareness, and different meditation programs approach this in different ways.”

When you need a boost

When you need a little extra to get you back to normal, or if you feel like anxiety has been a part of your life for as long as you can remember, you may want to consider supplements on top of a healthy diet and lifestyle. Keep in mind that you can’t simply take supplements alongside the Standard American Diet and expect results. You will want to clean up your food intake and create a lifestyle routine that is conducive to lower levels of stress and anxiety. That’s when you can start to implement herbal supplements and see/feel positive effects.

Some examples of supplements, herbs, or vitamins that may help reduce anxiety are the following:
- L-Theanine
- Ashwagandha
- Rhodiola
- Magnesium
- Turmeric Curcumin
- Vitamin D3
- Omega-3 Fish Oil
- Vitamin C
Dosage, other medication/treatments, and other conditions may affect the benefits you feel from these supplements. Consult a doctor or health professional when starting a new supplement routine.

Conclusion

A great resource I’ve found for meditation is this one by Dr. Ron Siegel. But there are lots like this. You may prefer a different type of meditation.

Lately, I’ve been using the Headspace app at night or as soon as I wake up. Another great option that I like to add in after yoga classes is a simple body scan. A Body Scan is a technique that introduces visualizations to help shift attention away from thoughts that cause anxiety. Here, you’ll lie back on a mat and the instructor will have you check in with each part of your body. It’s a great way to slowly ease tension in each body part and remember that that body part even exists! How often do we think of our right hip or our left shoulder? You’ll have to think about it during a body scan!

When meditation is not working, do not hesitate to reach out to a professional. Not only is a therapist a great option for those who prefer talk therapy, but a doctor can help you find other solutions, as well. You should see a doctor or professional in the following situations:
- You are worrying too much and it interferes with work, relationships, or other parts of your life
- Your fear, worry, or anxiety upsets you and is difficult to control
- You have trouble with alcohol or drugs
- You think your anxiety could be linked to a physical health problem
- Your anxiety has turned into depression, or you have suicidal thoughts or behaviors
Know that none of the symptoms above are too big or too small. You must seek help if you feel this is affecting your life negatively. You will thank yourself and be able to find solutions that ease the anxiety, depression, and any kind of suicidal ideations.

Let us know if you’ve tried any of these methods, whether it be mindfulness meditation, supplementation, lifestyle change, diet change, or therapy. I have personally tried them all and I think when they’re all done in conjunction with one another, it can really work wonders on your nervous system (physical and mental).

Resources:
- https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
- https://www.verywellmind.com/the-benefits-of-meditation-for-generalized-anxiety-disorder-4143127
- https://psychcentral.com/anxiety/meditation-for-anxiety
- https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=184df21a1465
- https://www.npr.org/sections/health-shots/2014/01/07/260470831/mindfulness-meditation-can-help-relieve-anxiety-and-depression
- https://www.psychologytoday.com/ca/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level
- https://www.mindful.org/mindfulness-meditation-anxiety/
- https://drronsiegel.com/recorded-meditations/
April 29, 2022
Mindfulness Activities For Kids
Although many of us adults have taken a step back to reassess mindfulness during the Pandemic, we can’t say it’s been the same for children.

In fact, many of us were simply trying to find ways to keep our children occupied. Perhaps some of us tried to convince our children that nothing had really changed and that everything was okay. On the other hand, some may have made sure their children were aware of the dangers of contracting this virus and prohibited them from going out to play with friends. It was certainly a time of confusion for us all.

While many of us were working on ourselves, we may have incorporated a plethora of different skills or habits, such as eating more consciously, consistent workouts, learning how to meditate or play an instrument, etc. However, what did we do for the little ones in our lives?

Today we’re going to go over some mindfulness activities you can do with children, but we won’t stop you if you want to use these on yourself. Honestly, this can work for everyone!

Benefits

Why do people seek out mindfulness?
- Build your confidence
- Improving physical health
- Improving mental health
- Increasing intellectual skills (memory, attention, concentration)
Mindfulness for children can help teach them the three critical skills developed in early childhood: paying attention and remembering information, shifting back and forth between tasks, and behaving appropriately with others. Here are some specific benefits of mindfulness for children:
- Improved cognitive outcomes, such as better attention and focus or higher grades.
- Improved social-emotional skills, such as emotion regulation, better behavior in school, higher empathy and perspective-taking, and better social skills.
- Greater well-being, for example, lower test anxiety, lower stress, fewer posttraumatic symptoms, and less depression.
I wish that I had been introduced to mindfulness a bit earlier on as a preventative method of emotion regulation instead of having it be taught to me as a struggling adult. Not only

Activity #1: Meditation

If adults can do this, why not get your kids to join along? You can simply throw a meditation on the Headspace app or any app on your phone.

Another option is to throw on something VISUAL. This is an example of a visualization meditation that works well for children who need visual stimulation in order to remain focused. As someone who meditates using an app, I realize I do need some kind of stimulation. This could be guided meditation to paint a picture or even walking meditation.

Here’s a great children’s meditation that anyone can use!

Doing a meditation together can help bond the family, calm and regulate your mood, whether you’re an adult or a child. It’s best to practice this habit consistently, just like you would for your own practice.

Activity #2: Art

Adult or child (or child stuck in an adult’s body), art can be a very therapeutic and calming way to settle down one’s mind. This is likely because it’s hard to focus on something else at the same time. Art typically requires the right side of your brain, and often 1 or both hands.

That being said, mindfulness does not always have to put someone in a quiet and peaceful state. Sometimes, being mindful means being able to express your sadness, anger, or any other emotion. It can be messy, loud, and/or active!

Many of the following examples can take place indoors or outside on the street! Not only will children like them, but teens can also benefit from some of these. Give them a go!
- Mindful Glitter Jar: Grab a Mason Jar. Add warm water to the jar until it fills up about 3/4. Then pour in glitter glue, and mix it with the water. Put in three drops of food colouring and stir. Then comes the fun part: pour in the glitter! Top up the jar with warm water so that it is almost all the way to the top. You just need a little gap at the top to help the mixture move and shake around. Screw on the lid, and you are ready to go. Kids really enjoy this one because they can shake the jar and watch the different swirling patterns. It can be pretty mesmerizing!
- Drawing or Painting: Take a pen, pencil, paint brush and start to draw as you take a deep breath in. When you release the breath (slowly) change the direction of the line. Keep doing this until you feel calm and your breath is under control. You can add other colors, drawings, or words in between the lines or on top.
- Photography: Had I know this one earlier, I would have started taking pictures when I was young! Photography helps you slow down and notice more: colors, textures, smells, and more. They’re fun to look at after the fact rather than the moment you take them. Take a bunch of pictures while you’re out, get home and upload them or just look at them on your camera or phone, and then perhaps even print one for a photo album. Organizing your photos can be a therapeutic exercise in and of itself!
Activity #3: Breathing exercises

This is a popular one in modern Western yoga classes. Breathing is the key to managing your central nervous system (CNS), which controls most functions of the body and mind. Breathing helps you to get out of the sympathetic, fight-or-flight, system, and helps you change gears into the parasympathetic, where you get more rest-and-digest benefits.

Many adults can benefit from deep and mindful breathing, but we often forget to dedicate time to do it!

Here’s a great video for those who are already attached to a tablet or phone screen. Although it may seem counter-intuitive to keep them on their devices, it’s also a great way to make sure they are focusing on one thing.

The visuals can help both adults and children learn how to breathe with ease. If the inhale or exhale is too long, don’t worry! You can shorten your breaths until you get used to the exercise.

You can use different props as well! Try using the following:
- A stuffed animal on a child’s belly when lying down will help them visualize taking deep breaths.
- Hoberman Sphere breathing**
- Deep-breathing GIF
There are lots more that can be found in some of the resources below!

Conclusion

Although I do not have children of my own, I was taught something called Brain Gym as a way to centre myself. This is an exercise that was created for children in order to strengthen the the corpus callosum, a thick bundle of nerve fibres that connects the right and left side of the brain.

Brain gym movements is used to connect both brain hemispheres (right and left), with the final aim of improving the brain functions, balancing the effects of daily stress and tension and, helping one reach an optimal state to help them stay in shape, to think, learn and concentrate at any time.

It’s not something everyone believes is super beneficial, and perhaps it doesn’t work for everyone. But my lack of coordination and my immediate calm after performing only a few Brain Gym exercises taught me that I don’t actually have the capacity to sit still and just relax. It was pretty frustrating, especially because I had so many bad habits already engrained in my body and mind.

Getting a child started on a mindfulness practice can be beneficial in so many ways, but I think the best thing about this is that you can be proactive about their mental health. Many times we try to fix a problem once it has already occurred. In this case, you’d be working on developping a child from scratch and helping them along the way. They’ll still make mistakes, get upset, and have meltdowns. We do this as adults, too! But you can help provide them with tools to avoid future meltdowns, or at least, shorten/dull the intensity of their stress or emotions.

If you’ve tried some of these exercises, please let me know in the comments below! If you’ve got any suggestions, I’d love to hear them!

Resources:
- https://positivepsychology.com/mindfulness-for-kids/
- https://www.mindful.org/mindfulness-for-kids/
- https://earlyimpactlearning.com/18-mindfulness-art-activities/
- https://copingskillsforkids.com/deep-breathing-exercises-for-kids
December 27, 2021
Daily Meditation in 5 Easy Steps

It’s taken years to convince myself to do meditation on a daily basis. I would make up excuses like, “I don’t have enough time,” or “I don’t know how to shut off my thoughts,” so what’s the point?! As if the benefits of meditation weren’t enough, specifically its effects on depression, chronic pain, and anxiety. Thousands of studies have been conducted, but one, in particular, caught my eye.

Gaelle Desbordes performed functional MRI scans before and after an eight-week course in mindfulness-based cognitive therapy, or MBCT. During the scans, participants from two groups would complete two tests. One control group has taken the MBCT course, while the other has undergone muscle relaxation training + depression education. The first test encourages participants to become aware of their bodies by focusing on their heartbeat; this is directly correlated to mindfulness meditation. The second test required them to reflect on negative thoughts or phrases, such as “I am a loser” or “I can’t go on”. They are then told to stop thinking about these negative phrases in order to see how long it takes patients to recover or disengage from those thoughts. This is very difficult for a patient who is already depressed.

Deborde’s hypothesis was that the training would boost body awareness in the moment, known as interoception, which, by focusing their attention on the here and now, would allow participants to break the cycle of self-rumination. Her studies are not completed as of yet, due to COVID, but the MRI scans have shown that after the 8 weeks of MBCT training, the amygdala was less activated vs. the other control group.

All that being said, I was intrigued and curious about how meditation could help me but knew I had to stick to it rather than just sprinkle it into my routine. Here are the 5 main things I incorporated into my daily routine to make sure my meditation habit stuck for good!

Download an App

There are so many free apps and courses online now, that you can likely have 3 on your phone and cycle through them all. Some examples of apps I’ve been liking lately are: Calm, The mindfulness app, Sattva, Insight Timer, and 10% happier.

I personally use Insight Timer because I can do a silent, seated meditation using their timer OR I can do a guided meditation. You can choose meditations based on how much time you have, or more specific topics like improving your sleep, managing stress, learning how to meditate, forgiveness, and more. You can even set up a reminder on the app for a specific time you like to meditate, and I especially like the Do Not Disturb feature!

Consistency is the key to meditation!

Studies show that consistent meditation can help dampen activity in our amygdala and increase the connections between the amygdala and the prefrontal cortex. Both of these parts of the brain help us to be less reactive to stressors and to recover better from stress when we experience it. This way, we can think before we act, but also pick ourselves up quickly when we fall down.

“[In mindfulness meditation] There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress.” – Forbes

Consistency can mean different things to different people. Some may like to do the same meditation every day for a few weeks, months, or even a year. I personally like to set my alarm and do it at 8 am every morning and I choose a different meditation each day. You could do an afternoon or evening meditation too if you find it helps you to relax before bed. Just like all of the most important activities in your life are scheduled (meals, meetings, errands, chores, kids activities), meditation can also be included in your daily routine!

Journal or take notes

Not all meditations are alike. In fact, some are really tough to sit through. Some of the hardest meditations for me have been over 2 hours long. It’s super uncomfortable. Period. It doesn’t necessarily get easier. Your meditations will vary from day to day. Keeping track of how you feel daily can help you to have a more unified awareness of yourself.

You don’t need to write how you feel before, but keep it in mind for after your meditation. Notice how the meditation made you feel. Maybe you enjoyed it and felt better afterward. Keep track of the things that you would want to try again, such as breathing exercises or guided meditation, so that you know what will work for you in the future.

These notes do not have to be long-winded or detailed. They can be brief and to the point like: “Mindfulness of Breathing. 25 minutes. Had a hard time staying focused. Nodded off to sleep a few times — hadn’t had enough sleep. Felt a bit despondent.” Notes like these can help to remind you to go easier on yourself the next time, rather than judge yourself by using the word “despondent”.

Keep in mind that you may start to drift in your meditation and begin thinking about what you want to write afterward. Let go of those thoughts when you recognize them. There is no right or wrong. Just be.

Experiment!

Seated is one of the many ways you can meditate. I tend to do a 15-minute seated meditation each morning, but sometimes, I need to switch it up. Some days, I will meditate for 5 minutes, and then throughout the day, find little things that I know help me focus or keep me mindful. Today, for example, I felt a random burst of energy. I went for a mid-day walk/run, which I know is an activity that keeps me grounded throughout the day. Others may choose to write in a journal (gratitude, bullet, freewriting, goals, etc.). Some find yoga more calming, as it fuses movement with mindfulness. Keeping your mind open to new forms of meditation is key, as there will be days you simply do not want to sit still.

Charles A. Francis, co-founder, and director of the Mindfulness Meditation Institute says that “Meditation, in the simplest form, is just sitting quietly and giving our mind a rest. Just as an athlete trains the body, a meditator trains the mind.” This does not mean it is the only way to meditate! Meditation does not need to be seated in silence on a meditation cushion. Many of us live in a fast-paced society and do not have complete control of our environment. In the past, I’ve had to meditate while walking, sitting on the subway, or even at a park while a soccer game was going on behind me. You can’t always choose your ideal location or situation, but you can take control of your own practice and make the most of it with what you’ve got!

Thoughts are not the enemy

Thoughts will most likely cycle through your head throughout your meditation. They may even stick around for a while. The trick is not to fight the thoughts, as they will come and go regardless. Welcome them! Francis recommends letting go of all tension in the body before concentrating on ridding your thoughts. Find a focal point. Whenever thoughts arise, bring your attention back to whatever point of focus you’ve chosen.

Letting go of expectations is tough because we are told that meditation is a silent and calming practice when in reality, it can be quite the opposite. Sometimes, the thoughts that come into our heads are simply a grocery list or a plan of what you might eat for lunch. They can also be quite scary or traumatic for some people. This is normal, and it’s common for these thoughts to be on your mind. Meditation is not necessarily the act of “not thinking”. Thinking is not the same as Monkey’s mind, which is a Buddhist term meaning unsettled, restless, indecisive, and uncontrollable. Using breath and mindfulness can help to move these thoughts along, whether they are helpful thoughts or not. In your 5 minute meditation, they are likely not very helpful.

Meditation is an accessible way to calm the mind, help you focus, and bring attention to things that perhaps you missed when you were not taking the time to sit in mindfulness practice. Let us know if you currently meditate or have been thinking of trying it out. Try out some free apps and tell us in the comments below which worked best for you or if you are still struggling to make meditation a daily habit!

December 15, 2020
Simple Secrets to Improving Your Memory (Naturally)
With demands on our time (and therefore stress and anxiety) being at almost epidemic levels these days, it’s no wonder some of us experience memory loss or brain fog from time to time! But there are some simple and natural things that can be done to improve your memory. And most of them will enhance your overall health at the same time!

7 Secrets to Improving Your Memory and Overall Health

1. Rosemary Essential Oil

Rosemary has been known as a “memory enhancer” for quite some time. Even Ophelia, in Shakespeare’s Hamlet, declared:

“There’s rosemary: that’s for remembrance: pray, love, remember”

In recent times, however, a team of psychologists at Northumbria University studied rosemary (using a control, or placebo, group) and found a 60-70% increase in ability to remember to perform certain tasks at a certain time. Many experts recommend sniffing or diffusing rosemary oil for this benefit.

2. Ginseng

Ginseng is one of a group of herbs called “adaptogens”, which means they help the body to withstand mental and physical stress. There was a study conducted by the Department of Neurology at Clinical Research Institute in South Korea in which researchers studied the effectiveness of Korean Panax Ginseng on the cognitive performance of patients with Alzheimer’s Disease. The study showed improvements which lasted the length of the study – 3 months. And when the treatment group discontinued the ginseng supplementation the improvements declined to the level of the control group.

3. Avoid gluten and any other known foods you are sensitive to.

Food sensitivities tend to be at an all-time high due to increased consumption of processed foods and medications which contribute to “leaky gut syndrome”. Consumption of foods you may be sensitive to (the most popular being wheat, gluten, dairy, corn, soy, and eggs) not only affects you physically but can contribute to cognitive impairments, as well. It is well known within the “Celiac Disease” and gluten sensitivity communities that gluten can contribute to brain fog. So try to determine which foods may be hindering your brain, and stay away!

4. Try the Mediterranean Diet.

Before you wince and say “nooooo, not another diet!”, consider that anyone who is eating somewhat healthy is not too far away from a version of the Mediterranean Diet! Research out of Columbia University Medical Center shows a decreased risk in cognitive impairment with the use of the Mediterranean Diet.

The following are some foods included in the diet which you can use to replace processed and fast foods in order to enhance your cognitive abilities and memory:
- Berries and dark-skinned fruits. Also include dark green leafy vegetables for their high antioxidant content.
- Foods rich in omega 3 fatty acids: salmon and other cold-water fish.
- Foods rich in vitamin E: avocados, sunflower seeds, peanut butter.
- Whole, fiber-rich grains.
- Extra virgin olive oil (fresh, not cooked).
- Coffee, chocolate, and red wine (use sparingly).
5. Coconut Oil or MCT’s (medium-chain triglycerides)

While coconut oil technically comes under #4 in this list, I just had to give this wonder-oil its own number! It is that important! Coconut oil used to be considered a “bad guy” for potentially increasing cholesterol, however, in recent years has been regarded as a healthy fat which is actually good for heart and brain health!

In a 2004 study published in the Journal of Neurobiology of Aging, coconut oil MCT’s increased cognitive ability in older folks with memory problems. MCT’s are able to give the brain fuel which it needs for cognitive processes. In addition to cognitive improvements, MCTs are known for their ability to increase energy, which is why it is one of the ingredients in “Bulletproof Coffee” (a recipe that includes coffee, MCT oil, and unsalted, grass-fed butter).

6. B12 supplementation

Research suggests that B12 deficiency can be a cause of memory impairment. Some people are unable to make “intrinsic factor” in the gut, which is necessary for the absorption of B12 into the body. If you consider supplementing this B vitamin, consider using the sublingual form for enhanced absorption. NutraChamps also makes B-12 gummies so that the whole family can feel like their nutrition is on point!

7. Yoga and meditation

New research by a UCLA-led team of neuroscientists developed and studied a three-month trial of yoga and meditation on a group of people at risk for cognitive decline. The practice helped minimize the cognitive impairment which can precede dementia. In fact, the changes in brain activity observed using functional MRI testing were statistically significant!

Not only can yoga improve cognitive function, but it is well known to enhance feelings of well-being and improve our reactions to stress (further preventing memory loss)!

I hope this list of simple secrets to improve your memory (naturally) gives you the information and the motivation you need to start consuming the foods and making the lifestyle changes that will keep your mind engaged for years to come. Remember, health is wealth! Put your health at the top of your priority list and the “return on investment” will be worth it!
February 6, 2017